Theory Behind that 5 by 5


“Balance in All things Including Unbalance….. or something like that”

The idea behind of 5×5 is pretty clear, five reps five sets. Now what exercises should be done? well I suggest the compound barbell movements that will be useful for you. That would be squats, dead-lifts, cleans, and snatches. Why just these three and not expanding on more weightlifting movements, well that easy if your training striking multiply times a week which is cardio based and delivering impact on the body every shot you you land on something. Why then would you try to wreck your body, unless your a pro a don’t see that as necessary. Definitely add the movements you like and body weight movements like pull ups, push ups, and those lovely dumbbell movements. Again my disclaimer this is just from things I have done and what I believe works from seeing it across the board working for countless individuals.

Air squat for at least 25 perfect repetitions Squat 5×5 80% of your maximum

Front Squat 5×5 80% of your maximum

Box squat 3×5 100% or 90% of maximum depending on feel

Cleans 5×5 60% of  maximum Snatch 5×5 60% of maximum

High Clean Pulls  80% or 70% 5×10

Dead-lifts 5×3 80% to 90% to 100% to 90% to 80% 

   A balance must be made between the technique and your fitness and soul. So taking 3 days out of the week to focus on strength and conditioning which should be after sparring or the intense work, if you are so inclined to work your fitness on the same day as a practice. My and many of the top level strikers from every realm of athleticism from 0 to 100 all believe in the training of the legs think Tyson, endurance Joanna Jedrzejczyk and DJ The Mighty Mouse, core endurance any Thai fighter lol, and explosive motions think Robbie Lawler and Rumble Johnson. Have fun debate give me some suggestions I mean I’m know doctor is exercise science so…

-Stay Chill Family and Folks


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